You've already heard the many variations on this advice. As a dieter, you know what you're 
supposed to do to succeed. But what about the things you're not supposed to do?
Did you know, for example, that drinking diet soda can make you fat? And so can eating low-carb protein bars and eliminating fruit! Here, for a refreshing change of pace, are the top 10 things you shouldn't do if you want to lose weight and keep it off long term:
1. Eat too little or infrequently. Keep moods and energy up, hunger satisfied, and metabolism in high gear by eating three meals and two to three snacks a day. Don't skip breakfast!
2. Eliminate all fruits. Extremely low-carb diets that forbid fruit are punishing and invite cheating. Stay on track with moderate portions of fiber- and nutrient-rich strawberries, raspberries, blackberries, kiwi, grapefruit, or peaches.
3. Eliminate fats. Several studies at Harvard and elsewhere prove that low-fat diets result in weight gain. To lose weight, you need to increase your consumption of good fats (monounsaturated or polyunsaturated fats).
4. Get snacks out of your kitchen. Snacking helps with weight loss. Make sure you replace commercial baked goods, candy, chips, crackers, cookies, and pretzels with healthy snacks such as hard-boiled eggs, cheese, celery, nuts, sugar-free gum, homemade "slow-carb" bars and muffins, protein shakes, cucumbers, yogurt, and sugar-free JELL-O.
5. Splurge away from home. Your healthy eating program is a way of life. Try to stick to your new behaviors and habits everywhere you eat--at restaurants, friends' homes, and while traveling.
6. Consume lots of artificially sweetened foods and beverages. Artificial sweeteners trigger cravings for additional sweets in some people. Others gain "false fat" or bloating caused by the body's inability to digest sugar substitutes.
7. Count calories. Hormone (insulin) levels, not calories, are what determine your metabolism -- the rate at which you burn fat. Eat balanced meals to keep your insulin levels steady and your metabolism working efficiently.
8. Eat lots of commercial low-carb products. Many companies have jumped on the "low-carb" bandwagon with high-calorie, low-nutrition snack foods that will not help you change your eating habits or lose weight.
9. Adopt a rigorous exercise routine. Exercise is important, but daily activity that you enjoy and can sustain over a lifetime is more important than killer workouts that are hard to stick with. The name of the weight-loss game is adopting habits that become second nature.
10. Load up on protein, eliminate carbs. Protein-loading has serious health risks, and few people can stay on radical high protein, low-carb diets long term. Switch to a balanced diet that features healthy amounts of protein balanced with lots of high-quality "slow carbs" -- carbohydrates that convert slowly into blood sugar.
The husband and wife physician-chef team of Harv and Patricia Haakonson recently released Slow Carb for Life: The Ultimate Practical Guide to Low-Carb Living (ECW Press) and All New Easy Low-Carb Cooking: Over 300 Delicious Recipes Including Breads, Muffins, Cookies, and Desserts (ECW Press). Find out more about them at www.slowcarbforlife.com.
Get all the do's and don'ts of losing weight to make slimming down simple. Join eDiets now and get access to our diet and fitness experts, a personalized meal plan and fitness routine, as well as the support you need to reach your goals -- all for 25% OFF!
Labels: breakfast tips, calories, diet, food, health, healthy-food, healthy-living, lifestyle, mistakes, myths, nutrition, weight loss, weight-loss
Comment: Saturday, October 18, 2008 1:35:00 PM - 
said...
Ok, I quit SMOKING and that was a challenge in itself, but I pat myself on the back to have done that....Now I have the extra weight I have gained and looking for a miracle isn't going to happen. HELP is what I need, modivation I have but no ambition..
Stuck!
bobswoman1@hotmail.com for help
Comment: Monday, October 20, 2008 6:50:00 PM - said...
Congratulations on quitting smoking, I have been smoke free for two years now and loving it! The problem is you can actually taste the food now!! My suggestion is flavor it up with healthy flavor - garlic, onions, use broth instead of oil for carmelizing - has an awesome flavor. Most important is the smoking, the rest will come with time, don't get frustrated! Happy Day
Comment: Wednesday, October 22, 2008 4:38:00 AM - said...
I used apex diet pills for a year in a half, now when i stop useing the pill i get hungry and triered i can not keep taking the pill what should i do ?
Comment: Wednesday, October 22, 2008 8:26:00 AM - 
Family Info said...
I also have just quit smoking (15 weeks) and am really frustrated with the weight gain. It would be nice to get back to my origianl size quick. I can tell the weight is affecting my back and knee's there has to be something that might get my metabolizim moving I have not been able to find it yet. grrrrrr.
Comment: Wednesday, October 22, 2008 8:54:00 AM - Gena said...
Reply to bobswoman:
Good for you for quitting smoking! Read the Schwarzbein Principle II. Smoking raises adrenaline levels, causing you to lose weight, but if you had kept smoking, eventually your adrenal glands would have burned out. Now that you've quit smoking, it will take awhile for your metabolism to heal, and temporary weight gain is normal. Hang in there. Once your metabolism heals, you will be able to lose weight safely.
Comment: Wednesday, October 22, 2008 9:20:00 AM - said...
Congrats on quitting smoking! I've never been a smoker, but I have a serious addiction to Dr Pepper. I've been trying to quit for years. I've even tried drinking just Diet Caffeine Free Dr Pepper, but I always go right back to drinking regular Dr Pepper. I have gained about 40 lbs in the last 4 to 5 years. I know all about what I should eat and I know I need to exercise both cardio and weight training. My problem is I have all the knowledge and the modivation, I just can't seem to get myself to do it. The first thing I say when I get off work is, I'll go home exercise for 30 - 45 min and then I'll study for an hour or two. But the problem is I always talk myself out of it and say I'll start tomorrow. I just sit and watch TV until it's time for bed. Then, around 9:00 or so that night I get a sudden jolt of energy and think I could exercise then, only it's time for me to go to bed. I just can't seem to break these bad habits of laziness.
Comment: Wednesday, October 22, 2008 9:56:00 AM - Gena said...
I used to drink Cokes all the time. Two years ago, I finally was able to stop by drinking Perrier and other mineral waters. I used to think it was the sugar I was hooked on. Turns out it was the carbonation. :o)
Can you do some kind of exercise while watching tv?
Comment: Wednesday, October 22, 2008 10:07:00 AM - said...
I walk three to six miles everyday and still haven't lost much weight.. It is disappointing. I have been doing it for three weeks now.. Plus I work out everyday..
Help!!
Comment: Wednesday, October 22, 2008 11:19:00 AM - said...
I lost 30 lbs. last year and have kept it off so far this year. I agree with 8-9 out of 10 of these mistakes. 1) Counting calories has been proven over and over to be a helpful dieting strategy. I did it for only 6 weeks last year but it taught me so much about portion control and the amount of food I should be eating (something I didn't know well into my 40's). 2) I am not sure what is meant by "rigorous exercise" but the exercie that a dieter engages in does have to be rigorous enough to burn calories (fat) and get the good chemicals that help control appetite and mood. The dieter needs to know what this amount is (monitor your heart rate and stay within a healthy aerobic range) in order to be successful.
Comment: Wednesday, October 22, 2008 12:53:00 PM - said...
congrates on dropping that bad habit of smoking..I have been working out to lesile sansones walkng dvds..they are really fun to do and you can do them at home!she has many different ones..My kids(who are teens) think that the dvds are fun way to work out.I have also incorparated eating heathier..watching my portions,drinking more water,eating more veggies & fruits.Ifeel so much better,my mood and energy level is alot better then its been in years!!good luck to you!
Comment: Wednesday, October 22, 2008 5:10:00 PM - said...
There is nothing in the article about DIET pop!
Comment: Monday, November 03, 2008 3:40:00 PM - Sue said...
There is so much to track and remeber, yeah we make mistakes.
Comment: Monday, November 24, 2008 6:09:00 AM - medical information websites said...
This post has been removed by a blog administrator.
Comment: Monday, December 08, 2008 8:34:00 AM - said...
Comment: Wednesday, October 22, 2008 10:07:00 AM - mystar said...
I walk three to six miles everyday and still haven't lost much weight.. It is disappointing. I have been doing it for three weeks now.. Plus I work out everyday..
Help!!
I have also started walking 5 to 6 miles a day about 2 and a half monthes ago and the weight is just now starting to fall off! So don't get discouraged!! It will come off.. just give it time. Good luck mystar!
Comment: Monday, December 08, 2008 10:41:00 PM - said...
Hi! is there a difference between a MEDICINE BALL AND TONING BALL
Comment: Tuesday, December 09, 2008 5:48:00 AM - said...
i lost a lot of weight on la weight loss program and then maintained it with very good eating habits but in the past year and even more recently i am finding it very hard to stick to eating healthy i am in an emotional slump and the more weight i gain the more depressed i get i am currently 9 pounds away from my heavy weight when i joined la i had lost 35 help please!!!!!!!
Comment: Tuesday, December 09, 2008 7:37:00 AM - Lecia said...
ok, so if you do all the right stuff ,ie eat breen beans and can of chicken for supper nightly. not much for lunch and bran cereal for breakfast. usually free weekends, dinner with the family on sunday, good homemade food. stopped smoking 2 years this April, had partial hysterectomy 2 years this July.. gained 60 lbs since after losing 80 on vegie diet and not much exercise. no exercise right now, but eating great during the week and usually only 1 meal a day on weekends. I keep gaining slowly and not losing anything. I've tried EVERYTHING. went from a tight stretch 24 jeans down to size 12 jeans, now back up to a size 20, total depression. HELP anyone...
Comment: Tuesday, December 09, 2008 9:26:00 PM - Lecia said...
I feel your pain. I too am depressed with the weight gain. I lost on my own on a vegie only diet. I really enjoyed it because I love vegies. I did give myself free weekends, but it still worked. I even continued to eat cheese on my vegies. With only minimal exercise. It took 2.5 years to lose 80 lbs and 1.5 to put 60 of it back on, since the surgery and quitting smoking. I've ried the same diet.. no good. I was told I should eat more protein, so I added canned chicken.. still nothing. So now what do we do???? Does anyone have any answers?
Comment: Wednesday, December 10, 2008 1:46:00 PM - said...
It is really hard to stay on track, but I think everyone can do this!. . .we just got to stop sitting around and procrastinating and JUST DO IT!. . .I don't like to excersice, like push-ups, sit ups, lunges, I just don't like it . . .what I have done to loose weight is well, . . . first I got a lot of help from breast feeding my son, I lost all the weight from pregnancy and them some. I strongly suggest those who are pregnant to breast feed their child. But the other things I have done to keep it off is
1. I don't buy junk food-(out of sight, out of mind)
2. when I make dinner and lunch I portion my food, I have a small plate and half of it is veggies, a 1/4 of carbs and 1/4 of meat.
3. I don't use salt, and little of butter
4. I eat snacks, my fave is key lime pie yogurt with honey grahm crackers to dip in mmmmm.
5. I play with my kids instead of exersiceing. . .it gets their engergy out too (and they go to sleep earlier) we jump, run, and I pick them up and swing them to get my arm excercises in =)
6. I keep fruit on the table so when I want to eat like a pie, I grab some fuit instead.
7. I don't have the t.v on during the day anymore, I can't watch a show even if I wanted to, lol, but when I did watch t.v. I did some excersices while I watched . . just think of all the trim, skinny girls on t.v lol =)
This worked for me, I hope it works for you guys. . .
I think a big problem is we are just too lazy and expect everything to be done right then and there, we just have to take our time and put in some hard work, trust me it will pay off . . .patience is a verture
Comment: Wednesday, January 07, 2009 7:07:00 AM - Chris said...
We have solved the pop or soda problem we make our own salt @ sugar free soda with our own Soda Club home maker.
Comment: Wednesday, January 07, 2009 11:59:00 AM - said...
#2: After 7 years of eating a high fat, higher protein, low carb diet, we have found it anything but "punishing". We enjoy it & the benefits it provides.
#3: A low-fat diet is more than ineffectual, it's dangerous. Healthful fats are saturated, both of plant & animal origin, & virgin monounsaturated. Period.
#7: You got it almost right here but insulin should be kept as LOW as possible, not merely "steady".
#10: Eating "excessive" amounts of protein has never been shown to have ANY health risks. "Slow carbs" are still carbs & raise insulin levels. We keep the carbs low & always consume them along with a protein & fat. (Example: half an apple with a piece of cheese.)
Comment: Wednesday, January 07, 2009 3:24:00 PM - said...
See # 6 no artificial sweetners - diet pop/soda also no gum or Jello with artificial sweetners
Work out with a heart rate monitor $30- 40 online timex polar to make sure you are burning fat not under or over exercising
Use portion control
Reduce stress - yoga tai chi, hypnosis
Comment: Wednesday, January 07, 2009 11:37:00 PM - said...
They suggest to eat sugar free jello as a snack but then go on to say how bad artificial sweeteners are. I appreciate their advice but like with all diet information there are contradictions
Comment: Monday, January 12, 2009 12:38:00 PM - said...
I'm very interested in the insulin-determining-metabolism and fat burn rate perspective on eating (instead of calorie counting). I was diagnosed with insulin resistance and since that diagnosis, am very careful to eat my carbs with protein. I have 90% of my extra 30 pounds of body fat around my waistline, and I know how dangerous this central obesity is to my heart health. (I've had triple bypass surgery.) Can you refer me to more information/a book on this realtionship between insulin and metabolism? I'd also like to get some eating tricks to rev up and sustain the fat-burning process? Thanks!
Comment: Tuesday, January 13, 2009 7:24:00 PM - Hutch said...
I am surprised at all the comments around "I have the motivation, but I just can't seem to diet." Here's a news flash - that's not motivation. That is wanting something but not wanting to work for it.
I recently lost 17 pounds on Weight Watchers. I simply stopped procrastinating and just started one day. Once I was in the routine, it was unbelievably easy. I found that writing down all my activity and food consumption was helpful and kept me motivated an on track (particularly at restaurants).
So, to the girl who talks herself out of working out before studying, you simply need to make a different decision tomorrow. Just do it! You won't regret it like you do when you choose not to exercise.
Comment: Wednesday, January 14, 2009 12:29:00 PM - Nicole, RD, LD/N, eDiets.com said...
Dear Anonymous:
It’s great to see that you are committed to losing your extra weight to improve your overall health. I’d like to recommend that you speak with a Registered Dietitian regarding your meal plan and weight loss effort. You should be able to receive a referral or recommendation from your physician who diagnosed your insulin resistance.
A Registered Dietitian will be able to help you find the best meal plan approach for your lifestyle, whether it’s counting carbohydrates, monitoring portion sizes, counting calories or a combination of different approaches. What’s most important is that you find what works for you while maintaining a healthy nutrient balance. The Registered Dietitian you work with should also be able to recommend the appropriate books for you to read based on your medical and eating history and that goes with the approach that you determine will work best for you.
As for eating tips, I’d be happy to share some tips – many that you may already know about but they do work!
*Eat Breakfast – You need to “wake” up your metabolism in the morning and get your engine going.
*Don’t skip meals – You need to provide your body with energy on a regular basis. If you skip meals, your metabolism will slow down.
*Eat smaller, frequent meals – If possible, try to have smaller mini-meals every 2-3 hours. At the very least, enjoy a healthy snack between meals to keep up your energy.
*Be active – This includes doing planned exercise, such as going to the gym, taking a walk or doing an exercise video. But it also includes daily activities – take the stairs when possible, park farther away from buildings or walk/take a bike when you’re able too. Being active most days has been shown to lower insulin resistance.
*Include strength training – Strength training builds lean muscle mass; which helps burn calories, build bone mass and increase your metabolism.
*Limit caffeine intake – There has been research that shows that excessive caffeine intake can interfere with carbohydrate metabolism and insulin response.
*Get adequate sleep – A lack of shut-eye can interfere with your weight-loss efforts by causing an increased craving for food while not feeling full. While getting enough sleep won’t solve a weight problem, it can make it easier to achieve weight loss goals.
*Stress management – Stress can interfere with your weight, so it’s important to find non-food approaches to managing your stress. Like getting adequate sleep, it won’t solve weight issues but by addressing stress it will help make it easier to achieve weight loss goals.
You may also find looking at eDiets Glycemic Impact Meal plan may be a good option for you, as it does follow the approach of balancing complex carbohydrates with lean proteins and healthy fats to help stabilize blood sugars.
Good luck!
Nicole, RD, LD/N
eDiets.com
Comment: Saturday, July 04, 2009 8:19:00 AM - said...
I agree with all of these things EXCEPT not counting calories. Burning more than you eat leads to weight loss. I could keep my metabolism stabilied while still overeating. I think that is irresponsible advice.
And for those of you who are exercising daily and still not losing weight. You are either eating too much or too little. Weight loss is more diet than exercise. Exercise is essential, BUT if you eat anything you want but exercise like a horse, you WILL NOT lose weight nor will you lose weight eating like a bird and exercising like crazy.
Comment: Saturday, July 04, 2009 10:42:00 AM - Hailey said...
I am a 14 year old that is from a generally overweight family. I have been easily maintaining a healthy weight over the past year due to my pubescent growth, but now I am 5'3" and done growing. My weight has gone from a healthy 127 lbs. to a borderline overweight 137 lbs. in the course of 5 months. I need to lose weight, or risk becoming unhealthy.
Comment: Saturday, July 04, 2009 7:58:00 PM - said...
I recommend Leslie Sansone's in home walking. You can do 1-5 miles, these are in DVD's and are customized low intensity or high intensity with wieghts. Slow and steady is the approach. Check her out at walkawaythepounds.com
Comment: Sunday, July 05, 2009 6:33:00 PM - said...
I'm 62, 27 lbs over weight and miserable. I have a messed up back/neck so it is impossible for me to exercise. Walking is a real challenge in it's self. So how can I rev up my metabolism sitting in front of a computer? I admit I have lost 9 lbs by eating less but I still need to lose those 27 lbs. I don't eat lunch, but snack on unsalted nuts and try to drink lots of water. Any ideas on my problem?
Comment: Wednesday, July 15, 2009 12:46:00 PM - Rose said...
The Diet soda comment (with link) in the beginning of the article was incorrect. The link refers to SUGARED sodas.
Beware the things you post.
Comment: Wednesday, July 15, 2009 1:45:00 PM - said...
hailey, i too am fourteen years old and 5'3" i recently lost 25 pounds(from 130 to 105), my goal weight being 98. I have gone through puberty and developed very early. I lost weight when my boyfriend broke up with me because I was "too fat". I counted my calories carefully, took a one a day teen advantage, and joined the track and volleyball teams, as well as the dance team. I am having problems losing the last seven pounds but i know i will do it eventually. I started by eating 600 to 1000 caloreise a day but relized that was unheathly. I now eat about 1300-1500 calories a day. I say count your calories (maybe start at about 1600 a day?) join any athletic team(basketball,volleyball, dance team, cheerleading, majorettes,softball,track,cross country,tennis there r soo many to choose from) and take a multivitamin. Good luck!
Comment: Wednesday, July 15, 2009 4:22:00 PM - said...
Question for the authors about #10 - can you cite peer-reviewed studies which support this assertion?
I have access to MedLine and PubLine, and must be using the wrong search terms because the only studies I've found show lowered risk markers for those on low carbohydrate diets.
Comment: Wednesday, July 15, 2009 7:10:00 PM - chrissy1988 said...
a 5'3 teen wanting to be 98 pounds is by no means healthy, that is clinically underweight...not to mention at 13, regardless of what you think, you are not done maturing and your internal organs are still developing. 1300 calories is not enough for a sedentary teen with your stats so if you're also on sports teams you are essentially starving yourself!! eat more, and enjoy being a child. it only happens once and once you begin this negative mindset, which it is with such a low goal for your body weight it's difficult to break.
Comment: Friday, July 17, 2009 9:56:00 PM - said...
Thank-you for the tips. I never had a problem with my weight till about four years ago. The Dr said I had Hypogylcemia, and trying to keep my blood-sugar ballanced is a joke. Now I've gained 40lbs. Sad thing is you mostly hear about Diabeties and its not the same,
HELP.
Comment: Thursday, July 23, 2009 4:16:00 AM - said...
I think most of the advice is good except the one that says not to count calories - which also contradicts many other articles you'll find on this site! Keeping calories below a certain level for weight loss is essential and I find it irresponsible and inconsistent to claim otherwise. Once you know how to eat less you can stop counting, but until that point I think most people would be surprised how much they actually eat - I know I was.
RSS/XML
